Dealing with back and hip pain and keeping exercising

heartworth9
heartworth9 Posts: 51 Member
edited November 2024 in Health and Weight Loss
I recently had two MRIs and I have mild arthritis in the right hip (will likely eventually need a hip replacement). I have sacral pain as well. I want to really lean down and build core. I need to lose 8-10 pounds as the belly fat needs to go to take pressure off everything else. I could use core exercise ideas and if anyone else out there deals with pain, any good ideas on that front as well. I could always use more friends in here too. My weight went down to 146 and I am back up to 154.5. So I experimented not being on myfitnesspal.com and realize it has to be part of the fabric of my life, probably forever.

Replies

  • emhunter
    emhunter Posts: 1,212 Member
    Walking for 60 mins a day every day helped me. Also power or flow yoga with a really good instructor is a good way to be active and exercise.

    I have not had an MRI but I had a lot of back and hip pain. Also, getting massages a couple times a month made the world of difference as far as keeping me comfortable between exercise sessions.
  • FGTisme
    FGTisme Posts: 87 Member
    edited November 2015
    Low impact cardio and yoga that is focused on flexibility. Some power type yogas can make it worse.

    I have had flares of sacroiliitis for 12 years. When it is at it's worst, I have to rest, but as soon as any mobility comes back, exercise gets me healthy faster. It also helps keep flares fewer and farther between.

    My exercise of choice is my Nordic ski machine. The motion strengthens and stretches my lower back and there is no jarring up and down with my legs. I got mine used on eBay for around $150.

    Also, really work to keep your hamstrings stretched and loose. If they are tight, it can tighten your lower back, which = pain.

    Most importantly...listen to your Dr. See if he/she can refer you to a physical therapist for a consultation on stretching/exercising.

    Good luck!

    Edited to add: the only way I can do core exercises is on a stability ball. Without it, my lower back would be useless for days!
  • emhunter
    emhunter Posts: 1,212 Member
    FGTisme wrote: »
    Low impact cardio and yoga that is focused on flexibility. Some power type yogas can make it worse.

    I have had flares of sacroiliitis for 12 years. When it is at it's worst, I have to rest, but as soon as any mobility comes back, exercise gets me healthy faster. It also helps keep flares fewer and farther between.

    My exercise of choice is my Nordic ski machine. The motion strengthens and stretches my lower back and there is no jarring up and down with my legs. I got mine used on eBay for around $150.

    Also, really work to keep your hamstrings stretched and loose. If they are tight, it can tighten your lower back, which = pain.

    Most importantly...listen to your Dr. See if he/she can refer you to a physical therapist for a consultation on stretching/exercising.

    Good luck!

    Edited to add: the only way I can do core exercises is on a stability ball. Without it, my lower back would be useless for days!

    Yes good point to be careful what you are doing. But I'd add with ANY form of exercise you are doing.

    OP in addition I say you can try any form of yoga and stop at any point during the class that you feel would not be beneficial for you. There are always modifications you can do while you wait for something that is not aggravating to your issues. Same with any class that you may take. Modifications are key.

    And as always listen to your doctor :)
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    heartworth9 wrote: »
    I recently had two MRIs and I have mild arthritis in the right hip (will likely eventually need a hip replacement). I have sacral pain as well. I want to really lean down and build core. I need to lose 8-10 pounds as the belly fat needs to go to take pressure off everything else. I could use core exercise ideas and if anyone else out there deals with pain, any good ideas on that front as well. I could always use more friends in here too. My weight went down to 146 and I am back up to 154.5. So I experimented not being on myfitnesspal.com and realize it has to be part of the fabric of my life, probably forever.

    Working out in the water is great for people who have joint issues. This book is helpful both for people who are trying to avoid hip surgery, or for rehab after: Heal Your Hips, by Lynda Huey. Available on Amazon.
  • ki4eld
    ki4eld Posts: 1,213 Member
    I have a host of joint issues and my exercises are swimming, walking, and yoga. I occasionally bicycle when my hips and spine aren't screaming, but it's not a daily thing at all. Walking is every day, yoga 6-7 days per week, and swimming 3-5 days per week.
  • blambo61
    blambo61 Posts: 4,372 Member
    heartworth9 wrote: »
    I recently had two MRIs and I have mild arthritis in the right hip (will likely eventually need a hip replacement). I have sacral pain as well. I want to really lean down and build core. I need to lose 8-10 pounds as the belly fat needs to go to take pressure off everything else. I could use core exercise ideas and if anyone else out there deals with pain, any good ideas on that front as well. I could always use more friends in here too. My weight went down to 146 and I am back up to 154.5. So I experimented not being on myfitnesspal.com and realize it has to be part of the fabric of my life, probably forever.

    Apple cider vinegar is supposed to help with arthritis (ph of 7.35 to 7.45 is a 100% difference since ph is on a log scale so you may be able to change ph significantly). I use an inversion table for sacral pain. May look into food grade diatomaceous earth for building bones (not the pool stuff).
  • blambo61
    blambo61 Posts: 4,372 Member
    blambo61 wrote: »
    heartworth9 wrote: »
    I recently had two MRIs and I have mild arthritis in the right hip (will likely eventually need a hip replacement). I have sacral pain as well. I want to really lean down and build core. I need to lose 8-10 pounds as the belly fat needs to go to take pressure off everything else. I could use core exercise ideas and if anyone else out there deals with pain, any good ideas on that front as well. I could always use more friends in here too. My weight went down to 146 and I am back up to 154.5. So I experimented not being on myfitnesspal.com and realize it has to be part of the fabric of my life, probably forever.

    Apple cider vinegar is supposed to help with arthritis (ph of 7.35 to 7.45 is a 100% difference since ph is on a log scale so you may be able to change ph significantly). I use an inversion table for sacral pain. May look into food grade diatomaceous earth for building bones (not the pool stuff).

    Actualky I think those ph levels are 25% different.
  • cmtigger
    cmtigger Posts: 1,450 Member
    edited November 2015
    blambo61 wrote: »
    heartworth9 wrote: »
    I recently had two MRIs and I have mild arthritis in the right hip (will likely eventually need a hip replacement). I have sacral pain as well. I want to really lean down and build core. I need to lose 8-10 pounds as the belly fat needs to go to take pressure off everything else. I could use core exercise ideas and if anyone else out there deals with pain, any good ideas on that front as well. I could always use more friends in here too. My weight went down to 146 and I am back up to 154.5. So I experimented not being on myfitnesspal.com and realize it has to be part of the fabric of my life, probably forever.

    Apple cider vinegar is supposed to help with arthritis (ph of 7.35 to 7.45 is a 100% difference since ph is on a log scale so you may be able to change ph significantly). I use an inversion table for sacral pain. May look into food grade diatomaceous earth for building bones (not the pool stuff).
    Woo. The vingar at least. I don't know about the inversion tables, and there are easier to use sources for calcium supplementation. But often arthritis can be caused by calcium deposits so that should only be if the doctor recommends it.
  • debrakgoogins
    debrakgoogins Posts: 2,033 Member
    I have a permanently dislocated sacral joint and arthritis. Things that helped me get started were yoga (tons of good ones on YouTube specifically for low back or arthritis pain), walking and water classes. Once I felt a bit stronger, I hired a trainer. I did my research and found one that has a background in sports injury rehabilitation. I am honest with him and if I'm having a bad day, I let him know what hurts and what doesn't. some days, we just do yoga type stretches and med ball slams. Other days I can dead lift 200+ pounds. Good luck - find what works for you.
  • mkakids
    mkakids Posts: 1,913 Member
    I have arthritis in both hips. Yoga has helped me a TON! I use YouTube videos slot for hip specific yoga routines.
  • TeaBea
    TeaBea Posts: 14,517 Member
    mkakids wrote: »
    I have arthritis in both hips. Yoga has helped me a TON! I use YouTube videos slot for hip specific yoga routines.

    Look for indoor walking options when the weather is bad....

    Leslie Sansone....although keep the side-to-side stuff really small for hip issues: www.youtube.com/user/walkathomemedia

    Jessica Smith....she has walking videos & yoga: www.jessicasmithtv.com/

    Ellen Barrett: https: www.youtube.com/watch?v=SbpYuG_qlP0

    Indoor walks can be done on puzzle mats. This softens the impact more than walking outdoors on asphalt.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    I had chronic lower back pain for decades and yoga really helped with that. Yoga can also hurt. I recommend you modify poses like Bridge, avoid poses like Wheel, and be very careful with seated forward bends. Listen to your body.

    Walking can also benefit the lower back: http://www.spine-health.com/wellness/exercise/exercise-walking-better-back-health
  • AnnPT77
    AnnPT77 Posts: 35,097 Member
    I've had some back & hip issues (a bit of scoliosis, some osteo-arthritis, among others). Someone already mentioned physical therapy - that has certainly helped me avoid over-stressing problem body parts (learning how to walk differently, for example) and to loosen problematic tight areas. As I've (slowly) gotten stronger and more flexible, my discomfort has also lessened.

    But there are two other things that I've found *materially* helpful with back & hip problems specifically:
    1. Seeing an osteopath regularly for manipulation (since he's a medical doctor, my health insurance covers it), and
    2. Finding a good massage therapist and seeing him/her regularly (have to pay this myself; not cheap).

    Both of those have not only done what they do on my visits, but they also have given me stretches & exercises I can do on my own to effect improvements.
  • blambo61
    blambo61 Posts: 4,372 Member
    cmtigger wrote: »
    blambo61 wrote: »
    heartworth9 wrote: »
    I recently had two MRIs and I have mild arthritis in the right hip (will likely eventually need a hip replacement). I have sacral pain as well. I want to really lean down and build core. I need to lose 8-10 pounds as the belly fat needs to go to take pressure off everything else. I could use core exercise ideas and if anyone else out there deals with pain, any good ideas on that front as well. I could always use more friends in here too. My weight went down to 146 and I am back up to 154.5. So I experimented not being on myfitnesspal.com and realize it has to be part of the fabric of my life, probably forever.

    Apple cider vinegar is supposed to help with arthritis (ph of 7.35 to 7.45 is a 100% difference since ph is on a log scale so you may be able to change ph significantly). I use an inversion table for sacral pain. May look into food grade diatomaceous earth for building bones (not the pool stuff).
    Woo. The vingar at least. I don't know about the inversion tables, and there are easier to use sources for calcium supplementation. But often arthritis can be caused by calcium deposits so that should only be if the doctor recommends it.

    Diatomaceous earth is for silica. My inversion table has heloed me a lot. It stretches you out so can get aligned.
  • heartworth9
    heartworth9 Posts: 51 Member
    I am so very grateful to all of you for your input. I am also considering getting rolfed again, $120 a session. For those of you who have mentioned youtube yoga videos could you please send me a few links?
  • kshama2001
    kshama2001 Posts: 28,055 Member
    Ooo, I loved rolfing. I'm weird like that ;) I paid at lot less than $120 per session, though. This was in Northampton, MA - you may be in a more expensive area.

    For yoga videos, I like Rodney Yee. If you like him on youtube, I recommend buying his full length DVDs.
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